Terms & Conditions

“I think there are many ways to live a good life. And that life looks very different for different people.” –Unknown

odd-01
More terms here

Save your breath, friends… I know you’d do the same for me.


17 June | Sa
Mobility | 3x
SL elev HB x 10 ea
SA plank x :20 ea
Banded clammies x 12 ea
Monstuh walks x 10 ea way

Warm-up | 3x
Wall ballin’ x 10
Ring row x 8
Reverse curl-ups x 10

Work |
A1. Bottoms up TGU 3 x 3 ea (25, 30(L), 25, 30#)
A2. Quad hip extension x :20 ea [as req’d]
B1. GHR [roman chair] 3 x 10 [RI]
B2. RNT rev lunge x 10 ea @3111 [1:00]
C. Back squat 6 x 3 @22×1 (125, 2@135, 2@145, 150#) [3:00]
D. KB front rack lunges 3 x 8 ea (30# KBs) [1:00]

Stretch | 10:00

18 June | Su
Mobility | 3x
Shoulder CARs x 3 ea
Wall slides x 10
GA squats x 10
Pope presses x 3 @ 4 breaths

Warm-up | 2x
Samurai squats x 5 ea @ 30#
SA press x 5 ea

Work | [The booty burn]
A. Row x 20:00
B. Bike x 25:00
C. 5x:
Step-ups x 5 ea
SA OH carry w/ suitcase carry x 20 m ea  (3@35/45, 2@30/45#)
FLR x :30

Stretch x 10:00

19 June | M
Warm-up | 3x
KBS + goblet squat + SA swing + snatch + RDL x 5 ea

Work |
A. 5x:
BB Press x 10 @33×1
Singles x 30
Monster walks x 10 ea
B. BTN press 5 x 5 @4112 (45, 50, 55,50, 50#) [2:00]
C1. SA DB bench press 4 x 10 (27.5, 25#) [RI]
C2. SA [seated] cable row x 6 @ 21×3 (30#) [1:00?]
D1. [SA?] DB snatch 4 x 6 ea (40#) [RI]
D2. Slam ball x 5 (20#) [1:00]

Handstands | 10:00

20 June | Tu
Mobility | 2x
Cossack lunges x 8 ea
Scap press x 10
Reaching dead bugs x 20
Pistol + hold x 3 ea

Work |
A. Bike x 30:00
B. 5x: (+/- 10:00)
Bear crawl x 20m
Windmills x 5 ea (35#)
SUs x 30
C. Leg extensions 3 x 15 (70#) [1:00]
C. Hip extensions [roman chair] 3 x 12 [1:00]
D. Prone hammie curls 3 x 10 (50, 60, 55#) [1:00]


Sa | Sometimes smaller is nice – at least when it comes to weight increments of the KBs. Feel the burn of the RNT lunges in my adductors and quads – is that the goal? After all the BS the lunges were intense, despite having lighter KBs than I’d typically grab. The only matching pair of KBs at Globo Mountain Ballpark Edition are the 30s; the struggle is that the 35# DBs have enormous head. Not sure how I’m gonna rack that… But I am sure I can figure it out.

Su | The row was surprisingly zen, and fuck did it burn my booty. Lots of fatigue in my really low back – more so on the right side. The mulitifidus? Not sure which muscles they actually are, but on the map of human anatomy that’s the region I’d point to.

multifidus penalty.gif

Dropped down the OH carry weight on the last two rounds as I was doing the neck strain thing #traptivated Felt really good sashaying out of the gym into the blast oven of the desert.

M | BTNs are crazy: feel all the activation, then dead stop fail. No mas! The DB snatch movement pattern is getting smoother as I’m finding it easier to keep shoulders and hips in alignment. Why does Globo Mountain Ballpark Edition have ONE slam balls, but 102 options of wall and medicine ball – which are both referred to as the latter?

Tu | Bike made me sweaty. Silent bear crawls fatigued e’rything. Some confusion on terms left me doing two “C” rounds. NBD

 

Weak Spots

“Up to a point a person’s life is shaped by environment, heredity, and changes in the world about them. Then there comes a time when it lies within their grasp to shape the clay of their life into the sort of thing they wish it to be. Only the weak blame parents, their race, their times, lack of good fortune or the quirks of fate. Everyone has the power to say, ‘This I am today. That I shall be tomorrow.'”- Louis L’Amour

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Shawn Huckins, James Beard: The Fuck?

Mr. L’Amour’s words seem a fitting reminder for today’s elections, and conjure up some counter points to the content of my current read, The Sports Gene. More on that once I’ve completed it. So far the highlights have been the 5:1 muscle ratio bookshelf analogy and the narrator’s impersonations of quotations from other researchers. (Is it a “read” if it’s an audio book? Normally I’d say no, but tonight nothing makes a lick of sense.)


08 Nov | Tu
Mobility | 3x
Adductor squat x 10 ea
Single-leg elevated glute bridge x 10 ea
Single-arm plank x :20 ea

Warm-up | 3x:
AD x 1:00
Wall walk x 1
V-up x 10

Work | Press 7 x 5 [across] (3 @65, eeked out 1 @70, 3 @ 65#)
right into
DUs x 20
Rest x 2:00
-then-
RFESS 5 x 8 ea (35# KBs)
Rest x 1:00 btwn legs
-and-
3x: GHR x 8 (15#)
right into
Push-ups x 8
Rest x :20

Stretch ‘n’ Share | 20:00

07 Nov | M
Mobility | 3x
Wall slides x 10
Prone Y raise x 10
Glute press x 10

Warm-up | 3x
AD x 1:00
Wall ball x 10
Banded row x 10

Work | Back squat 7 x 5 (135, 145,145, 155, 155, 160 (4), 155#)
Rest x 2:00
5x:
KBS x 5 @44#, right into
KB row x 10 ea (26#), right into
DUs x 50 (UB, UB, 49, 49, UB)
Rest x 1:30

Stretch + Handstand walkin’ | 20:00

05 Nov | Sa
Mobility | 3x
GA squat  x 10
Bird dogs x 10 ea
Plank + fwd tap x 10 ea

Warm-up | 3x
Row x 1:00
DUs x 30
Shoulder roll with the bands x 10 ea direction

Work | Lifting
Snatch balance [build] 4 x 2 (70, 75#)
Snatch-grip pause DL [BTK, focus on lats] 3 x 3 (135, 145, 155#)
High-hang snatch + 1-1/4 OHS 6 x 1 (85, 95#…)
Med ball drops 3 x 10 (14, 14, 20#)

Some stretching.


Sa | Felt like I was landing nice and low on the snatch. Video proved otherwise.

M | In the morning hours I tested the back with a short-ish hike, about 4 miles, up South Mountain. Seems like that’s about the mileage threshold. The evening squats felt good and strong. Arbitrarily wanted to hit 165# on the last set, but fuck me legs were terrrd. The single-arm rows got really challenging at set 4 on the left side, which is not the jacked up side, having to reset before each rep to get that lat to do the work. DUs: 50 is the new 40 – pushing the datum.

Tu | Press is a weak spot (queue the Detroit Cobras). Sixty-five got sticky on the last rep, seventy was neck straining on rep three. Dafuq?  The 35# KBs were the lightest available due to TGU class workout, so… gave it a go. And was pleasantly surprised. On my way to 1/3 BW in each mitt for… what was that Rx rep scheme again?

(s)ass

tina is my spirit animal-01
Tina is my spirit animal

26 April | Tu
Mobility work | 10:00

Warm-up |3x
AD x 1:00
Row x 1:00
Zing zows x 10

Work | 5x
Sled drag x 200m @ 95#
Chinese row x 10 ea (20,25,25,20,20#)
Bench press x 3 (85#)

Handstands | 10:00

25 April | M
Pillars | 3x
GA squat x 5
Plank + fwd tap x 10
Hip hikes x 10 ea
Calf raises x 40 ea variety (just 1x through)

Warm-up | 3x
BB Back squat x 10
KBS  x 10 @ 35#
Banded rows x 10

Work | Back squat 3 x 10 (115#)
Rest x 3:00 btwn sets
4 sets:
GHR x 8 (15#), right into
Wall walk x 1, right into
Jump rope routine x 1:00
Rest x 2:30

Stretch | 15:00


Sunday’s frog pumps definitely did some work on the flutes. They were a nice level of sore heading into Monday’s squat session, which was helpful. It makes it more apparent that those babies are firing and then the flexors don’t kick in. Ten reps = no joke. Old habits die hard and I annoy myself with my inability to push it on the lbs right now. The workout felt good though; perfect for how the body was feeling.

Soreness had really set in by training time Tuesday, especially in the inner rear thighs (adductors of the posterior view variety) and the hammies. The setting sun, breeze, and focused squeezing made for a nice zen sled session. Wrapped up with handstand play and stretch.

Expanding Inward

“An invisible thread connects those who are destined to meet, regardless of time, space, and circumstance. The thread may stretch or tangle, but it will never break.” – Chinese Proverb

That’s my current mode up there, expanding inward. That and I’m moving! Well, not at this very minute, but soon. Lemme tell ya, my new digs give me cute aggression…

my new digs give me cute aggressionI’m not sure if that means I’m definitely in the right field, or that I have some unresolved anger management issues. Let’s go with the first part.


26 July | Sunday
Rest Day | Walk-the-paws + Mobilty/Stretch
45DNC! (diez)

25 July | Saturday
Light MFR
Workout | EMOM
Rotating x32:00:
Wall Walks x2 (switched to x1 +10 shoulder taps @ round 15)
Body Row x5
DUs x30

Stretch!
45DNC! (10)

24 July | Friday
MFR | 10:00
Workout | 6 rds:
AD x5:00
GHR x6
DUs x20

Stretch | 20:00
45DNC! (10)

23 July | Thursday
Rest Day | Dog Walk + Stretch sesh
45DNC! (10)

22 July | Wednesday
6:00 Class

MFR | 6:00
Warm-up | 3 rds:
AD/Row x1:00
Wall Press x10
OH Walking Lunges x10
Bench x5

Workout | Incline Bench 4×3 (90,95, 100, 95#)
Rest x2:00
Bi’s & Tris x3 rds:
Barbell 21s
Tricep push-downs x15

Stretch | 20:00
45DNC! (10)

21 July | Tuesday
MFR | 6:00
Workout | 6:00 Class!
Back Squat 4×2 (115,125,135,145#)
Death-By: 10m run (10)
Stretch Class | 20:00
45DNC! (10)

20 July | BAMF Monday!
Happy Hour Class!
Light MFR | 6:00

Workout | EMOM #1
18:00 Rotating OTM:
Clean + Hang Clean (95#)
DUs x:30
FLR x:45
EMOM #2
18:00 Rotating OTM:
Row x:45
Tire hits x15
T2B x5

Stretch! | 20:00
45FNC! (10)


Tuesday’s double-EMOM felt really great the day of. Even the toes-to-bar, though I couldn’t have strung those puppies together had my life depended on it. But I haven’t done them in ages so, it’s fine. #rusty

Wednesday the workout felt fine up until about the 10th round of 10m runs. The hip started speaking to me a little on the pivots so I stopped there.

The rest of the week I didn’t take very good notes. And in retrospect I can always convince myself I felt fine. My hip feels better today than it did all week, with only a little discomfort when I cross my leg man-style over my knee, so I don’t do that. I mean, I don’t typically do that, anyway. Except sometimes when I am putting on shoes. Or in church wearing a skirt.

Haha! Just kidding. I don’t go to church.

I stumbled upon a channel with a bunch of anatomy vids. They are amazing. I don’t understand half the shit they say, but figure if I keep watching at some point I might. My favorite so far is the adductor (for obvious reasons):

The Nutrition Challenge is going well, though the BW in protein is still a work in progress.  I hit it on Tuesday and Wednesday, but haven’t hit it again since. The wild-caught fish are ‘spensive! But worth it. I am fucking awesome. And my sleep is rebounding…

07-26-01